CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, October 7, 2019

Power Clean - Metcon

Monday, October 7, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

400m run
birthing stretch
wrist mobility
lat stretch
air squats

2 rounds of
10 drop squat
5 front squat
10 lunge in place
15 sec hold overhead

5 high hang power clean
5 hang power clean
5 mid shin power clean


Power Clean (x2)
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% and build each set to today’s heavy double.

I worked up from


All reps were really smooth.  Might have had a little more in my, but we rarely do power cleans.


For time:
1200 Meter run
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)

I scaled this to 30# DB.  Run was fine, first 800 was 4:15.  Alternating DB snatches were paced well.  Left arm down and back was OK.  Right arm down and back was tough.  I was much less stable, not locking out well and reset after 30 feet.  Finished in 11:47.

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